First of all, as a sports nutritionist I consult people from the average Joe to the seasoned Athlete. Furthermore I give them a diet plan and a workout program. What is important to realize is everyone’s needs are different. From the seasoned athlete to the average Joe, their bodies will have different nutritional needs. Most noteworthy, they do have one thing in common. They need to eat for their body and to workout. In order to get the most out of their workout it’s important to know, how to eat properly. This will help their bodies recover from the wear and tear of exercise. Rule of thumb: workout: eat: workout: eat. Furthermore burning calories is the objective.
In addition, to keep you in the mix, here are six rules to follow. Furthermore, in your workout program prevent overdoing it. Over doing it can cancel out the weight-loss benefits of breaking a sweat in your next workout.
Eat within an hour after you exercise to keep you burning calories:
Because you’re workout was particularly tough, try to eat a “recovery” meal. For your body to recuperate eat within the hour. Exercise puts stress on your muscles, joints, and bones. As a result your body “uses up” nutrients during your workout as well as energy. Eat post-exercise foods and put back what you’ve lost to keep you in the game for your next workout. In turn this will provide the raw materials needed for repair and healing. In fact, it’s important to know all about the recovery from exercise to keep you going. This means building strength, endurance, and lean muscle tissue. Not recovering your body properly can leave your body weaker as you go into your next workout. You will up your injury risk from the next workout. Remember that your body needs what it needs.
It’s important to realize it’s not just protein:
Protein is a building block of muscle, so it is important to have post exercise. Your ideal recovery meal should also include good fats, as well as plenty of nutrient-rich produce. In addition a healthy source of starch such as quinoa, sweet potato, or beans your body will need. These foods replenish nutrients that have been depleted, and provide energy to keep your post-exercise metabolism. It is important to eat your post-workout meal. For example a smoothie made with either pea protein powder or grass-fed organic whey protein. Fruit, leafy greens, almond butter, coconut oil, and oats. In addition an omelet made with one whole organic egg and three whites, paired with veggies, avocado and black beans.
Keep it real.
The phrase “you are what you eat” couldn’t be truer and important to incorporate in your next workout. Nutrients from the foods you eat are the foundation, structure, function, and integrity of every one of your cells. Therefore it’s important to understand your body is continuously repairing, healing, and rebuilding itself. How healthy your new cells are is directly determined by how well you eat. In short, your body is essentially one big miraculous construction site that’s open 24/7. Even if you’re lean and you’re burning calories you need whole foods. Avoiding highly processed foods and eating a clean for example. A nutrient rich, whole foods diet can help you get the most out of your workout. In conclusion cells that function better, and are less susceptible to premature aging, injury and disease.
Over doing it will not help your body with burning calories.
When weight loss is one of your goals, do not overestimate how much extra food you’re body “earned” working out. In fact, it’s incredibly easy to “eat back” all of what you’ve burned to keep you satisfied. For example, in a one-hour elliptical session, an average woman burns about 490 calories. Even if you’re not splurging on treats, you may be tempted to sneak a little eat in there. Most of all, to keep you satisfied after your workout and less mindful of your oatmeal or fruit portions. Those extras can add up. Eat a meal within an hour of finishing up a workout. In conclusion with your workout program don’t eat an extra post-exercise bar or snack, the body can handle the rest.
Don’t Dehydrate; Hydrate.
If you sweat heavily, as well as exercise in high humidity (which prevents cooling of the body) or your workouts last longer than 60 minutes, in your next workout the body might need a sports drink rather than plain water during exercise. These beverages are designed for the body to keep you well hydrated. They also provide electrolytes to replace those lost in your sweat. Sodium, which makes sweat salty; and potassium, which helps regulate heart rhythm. If your next workout is less strenuous, shorter, climate controlled, or not so sweaty, plain H2O is fine. The rule of thumb for body hydration is to drink at least two cups of fluid two hours before exercise. Hence, two cups 15 minutes prior, and a half-cup every 15 minutes during exercise to keep you well hydrated. Post exercise it’s important to aim for two cups of water (16 ounces) for every pound of body weight lost. A clear urine is a sign of hydration.
Don’t drink alcohol post workout.
Many athletes and active people I work with enjoy imbibing a bit after working out as well as other things. Alcohol in moderation is fine, but be sure to eat first so your body can start the recovery process. Also, alcohol accelerates post-exercise muscle loss. You can lose muscle as well as strength by as much as 40%. It can also interfere with replenishing glycogen, the storage form of carbohydrates you eat. Furthermore, you stock away glycogen in your muscles to serve as energy. Less glycogen can translate a lack of power or endurance to your body during your next body workout. Therefore, aim for moderation and remember to eat every three hours. For your body to be efficient burningcalories, eat the right foods post workout.
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Train with one of the most disciplined trainers for real results. Roger has a background in Bodybuilding and nutrition. In addition, he has trained people with special needs such as Autistic children and specialty training for paraplegics. Furthermore, with his easy-going attitude he will customize a training regimen that fits your genetic profile. In conclusion, we service Manhattan, Brooklyn, Queens, Nassau and Suffolk Counties. To contact Roger you can e-mail him at firstname.lastname@example.org or call his cell at 516-747-5124.